Exercise in Pregnancy: Safe Workouts and Fitness Tips for Expecting Moms

Pregnancy is a period of significant change, whether that involves changes in your body, family, or identity, and the more fit you are, the better the journey may be. Exercise in pregnancy is safe for most women and is good for us all in general. Whether it’s managing weight, decreasing anxiety or stress, or preparing your body for delivery, exercise is important. In general, before starting an exercise programme during pregnancy, it is best for a woman to consult her doctor, physiotherapist or other relevant health professional. If she was not exercising regularly prior to pregnancy, she may need to adjust her current routine or choose a more suitable fitness programme tailored to her condition.

Exercising for 30 minutes on most, if not all, days can have a positive influence on health during pregnancy. Exercising for 20 minutes, 3 or 4 days a week, will also have a positive impact. The key is to stay active and get the blood flowing. If one wants to succeed in completing workouts during pregnancy, it's best to plan the days and times during the week when to do the workout.

Exercise in pregnancy can positively impact both your physical and mental well-being. Here's how:

• Helps maintain a healthy weight

• Reduces common discomforts like back pain, bloating, and swelling

• Improves sleep quality and mood

• Boosts energy levels and reduces fatigue

• Prepares the body for labour by strengthening muscles and improving stamina

• Enhances circulation and heart health

• Promotes faster post-delivery recovery

Staying active during pregnancy, if done mindfully, can be safe and healthy for the expecting mother. Here are a few safe exercises for pregnancy we recommend that should be gentle on the body and are generally safe for most pregnant women:

• Walking: A simple and effective low-impact exercise that improves the body’s cardiovascular health, improves mood, and keeps the body moving. Walking can be done in all trimesters and does not require any special equipment.

• Prenatal Yoga: Improves flexibility, tones and strengthens muscles, helps reduce stress, and helps to develop better breathing and relaxation techniques useful during labour and delivery.

• Swimming: Provides a great workout for the entire body while the body is supported by water, reducing pressure on the joints and allowing one to stay cool. Swimming is especially helpful in the later stages of pregnancy.

• Stationary Cycling: Good cardiovascular workout with little chance of falling. There is a lower risk to safety than outdoor cycling, especially during the second and third trimesters.

• Pelvic Floor Exercises (Kegels) : Strengthen your pelvic floor muscles, which help during labour and can also aid in recovery after delivery. These can be done every day and do not require any special equipment.

• Stretching: : Gentle stretching can help reduce muscle tension and improve flexibility, especially in the back, hips, and legs.

Each pregnancy is different, so women need to listen to their bodies and choose exercises that feel comfortable. Consulting a healthcare provider before starting any routine is always recommended.

Exercise in pregnancy can be beneficial, but certain exercises may pose a risk to both the mother and the baby. Here are some exercises that should be avoided during pregnancy:

• Contact Sports (e.g., basketball, soccer, hockey): These increase the risk of injury to your abdomen from a fall or collision.

• High-Risk Activities: All activities where falling is a big problem, such as skiing, riding horses, or gymnastics.

• Exercises Lying Flat on the Back (after the first trimester): This can reduce blood flow to the baby and cause dizziness.

• Heavy Weight Lifting or High-Intensity Workouts: These May lead to strain or injury if not properly supervised.

• Any exercise that causes pain, dizziness, or shortness of breath: Stop and consult your physician.

You should always consult a medical professional before starting or continuing any new exercise program during pregnancy.

Although most exercises are safe, certain positions and movements in some exercises can be potentially uncomfortable or unsafe for pregnant women. Use these fitness tips for pregnant women to keep your exercise program safe and effective:

• Always start with a gentle warm-up and finish with a cool-down.

• Make sure to stay hydrated before, during, and after your exercise.

• Wear loose clothing and supportive footwear.

• Stay cool and avoid overheating - exercise in a cool environment.

• Avoid raising your body temperature too high - e.g., do not soak in hot spas and do not exercise to the point of excessive sweating.

• Never exercise to the point of exhaustion. Listen to your body and stop exercising if you feel discomfort or fatigue.

• Get your doctor's approval before starting any exercise program.

While regular exercise during pregnancy is generally safe and beneficial, it's important to listen to your body and know when to stop. If you experience any of the following symptoms, stop immediately and consult your healthcare provider:

• Feeling lightheaded, dizzy, or faint

• Chest pain or difficulty breathing

• Unexplained vaginal bleeding or any fluid leaking

• Blurred vision, severe headaches, or visual disturbances

• Painful or regular uterine contractions (before 37 weeks)

• Sudden swelling in the hands, feet, or face

• Noticing a significant decrease in your baby's movements

These symptoms may signal potential complications and should not be ignored. Always err on the side of caution; your health and your baby's safety are your top priority. If you are in doubt, visit a pregnancy hospital or consult your doctor promptly.

Exercise in Pregnancy can be an exciting and rejuvenating aspect of becoming a mother. With the proper pregnancy workouts and instructional guidance, you can have a much healthier and more comfortable pregnancy. Stick to safe exercises for pregnancy and medical recommendations, and learn to listen to your body. By simply staying active today, you are paving the way for a smoother tomorrow—for both you and your baby.